IBS Diet – Day 4 and 5

You have a tummy ache. You are not sure what to eat. Here are some more recipes for people with irritable bowel syndrome.

Meal plan 1

Meal plan 2

Breakfast:

2 Poached eggs

Rice-bread with sugar free jam

Lunch:

Prawn and rice salad

Dinner:

Chicken and sweetcorn Risotto

Carrots

Fruit salad

Breakfast:

Cornflakes

Chopped nuts and dried fruit

Lunch:

Sliced turkey

Beansprout salad

Corn chips

Dinner:

Leek and potato soup

Lamb chops

Fruit snow

Recipes

Recipe: Poached eggs

Ingredients:

Method:

3 eggs

Bring a pan of water to the boil and turn down the heat

Gently crack an egg into a bowel and without mixing, tip the egg into the simmering water

Allow to poach for a few minutes (3-4 mins)

Recipe: Prawn and rice salad

Ingredients:

Method:

250g brown rice

250g of pre-cooked tiger prawns

1 tsp lemon juice

1 tbsp olive oil

1 small bag of fresh salad leaves

Cook the rice as instructed on the packet

Add the pre-cooked tiger prawns

Season the salad with lemon juice and olive oil

Serve the salad on a bed of salad leaves

Recipe: Chicken and sweetcorn Risotto

Ingredients:

Method:

1 tbsp vegetable oil

50g onion

225g long-grain brown rice

600ml chicken soup stock

100g frozen peas and 100g frozen sweetcorn

175g cooked chicken

Pepper

Finely chop the onion and add it to the pan with the oil, gently heating them for 2-3 mins

Add the rice and cook for 3 mins

Add the stock and bring the saucepan to the boil allowing the mixture to simmer gently for 10-15 mins

Add the chicken and frozen vegetables and bring the mixture back to the boil

Leave the pan to simmer until the rice is fully cooked

Season the dish with salt and pepper

Recipe: Fruit salad

Ingredients:

Method:

1 cantaloupe melon

1 small box of strawberries

1 small box of raspberries

1 orange

1 kiwi

1 handful of red or green grapes

Wash the fruit

Slice the kiwi removing the outer layer

Remove the stalk of the strawberries and add the box to the salad

Add the raspberries to the salad

Cut the orange into small pieces, removing the pith

Cut the melon into pieces also

Mix the fruit in a salad bowel

If you like to marinate your fruit, use cranberry juice as the base for the fruit salad

Recipe: Beansprout salad

Ingredients:

Method:

225g of bean sprouts

1 large carrot

2 green peppers

1 tbsp olive oil

3 tbsp soy source

Peel the carrot and cut into thin slices

Cut the green peppers into thin slices

Add the pepper, carrot and bean sprouts to a pan filled with salted water and bring the to the boil

Drain the mixture and dry it

Transfer salad to a serving bowl

Drizzle the olive oil and soy source over the salad

Recipe: Leak and potato soup

Ingredients:

Method:

1 tbsp sunflower oil

2 carrots

2 leeks

1 large potato

Ground black pepper

450 ml Vegetable stock

150 ml Soya ml

4 small sprigs of watercress

Peel, wash and slice the carrots, leeks and potatoes

Heat the oil in the saucepan and add the carrots and leaks – heat the mixture gently for 15 mins

Add the pepper, potatoes and 300ml of stock and bring the saucepan to the boil

Turn down the heat and add the remaining 150 ml of stock and the soya milk

Portion the soup into bowls and sprinkle watercress on top

Recipe: Lamb chops

Ingredients:

Method:

4 tbsp white wine vinegar

2 tbsp olive oil

2 tsp salt

1 tsp black pepper

5 * 150g lamb chops

1 lemon

Pre-heat the oven to 180oC (Gas mark 4; 350oF)

Drizzle the mix of wine/olive oil/salt/pepper over the lamb chops and rub it in

Cook the heat for 20 mins, turning them over at the 10 min mark, until cooked to a satisfactory tenderness

Serve the lamb chops with a slice of lemon

Recipe: Fruit snow

Please note that this recipe contains apples which may be high in FODMAPs. Some people may find apples upset their stomach

Ingredients:

Method:

200g dessert apples

1 orange

2 tbsp water

1 large egg (white only)

Peel, core and thinly slice the apples

Grate the orange to remove the rind

Cut the orange to form 2 thin slices

Beat the egg white

Place the apples, water and orange rind in a saucepan and cook until the apples are soft

Leave the mixture to cool before adding the egg white

Chill the mixture in the fridge prior to service

Serve with a thin slice of orange

We hope you enjoy the recipes. Remember, our internationally renowned private gastroenterologists can diagnose your illness with tests such as endoscopy and colonoscopy. Our dietitians can help you manage your condition with appropriate nutritional support. For an appointment, please phone 020 7183 7965.